Balance Jan Issue 2018 - 59

Transform:

POWER UP

Steaming hot

ENERGY

SUGAR IS
ENERGY'S
ENEMY

January sucks. Kick 2018 in the crotch by scoring more stamina
HOW COFFEE CAN HELP ENERGISE YOU

D

o you know what
the number one
complaint of
most Londoners is? Okay,
it's commuting. Number 2?
Granted, yes, house prices.
But, firmly in the top 5
is, energy. So to start the
new year off on the right
energy trail, BALANCE
has put together a crib
sheet highlighting the tips,
tricks, cheats and foods
you can use to turn
fatigue into fit and a bit of
sunshine to the January
blues. Next month, we're
going to sort out TFL
and property prices*.
(*We're not.)

1/8 = Switch
off. Turn off all
electronics - and if
you can't defocus
without a quick
check of messages
or a surf of the
internet, keep it
to a minimum and
switch to night
time mode.

40-300mg:
of caffeine
was shown
to improve
brain
cognitive
functions
like problem
solving,
reaction
time, energy
and vigilance
when sleep
deprived.

90-150mg:
of caffeine
contained in
a typical
cup of
filtered
coffee.

E N E RGY IN EV ERY
FOOD TY PE

CALORIES

50mg: of
l-theanine
significantly
increased
alpha brain
wave activity
revealing an
alert, but
relaxed,
brain. That's
roughly
two cups
of brew.

What

Carbohydrates =
4 calories per gram
Fats = 9 calories per gram

C ALO RIES

Protein = 4 calories per gram

looks like

A SLICE OF SLEEPY PIE
1/8 = Eat. Contrary
to what your mum
told you, eating
cheese before
bed won't give you
nightmares. Don't
overdo it, a small
snack is all you
need, but protein
will help prevent
a midnight
energy crash.

1/2 = Find your routine. Focus
on a way to ease the stress of
1/4 = Drink. Remaining hydrated
the day, whether a bath, a good
will not only mean you'll wake up with
book or whatever - and do the
fresher smelling breath, it'll also ensure your
same thing each night. This
body can easily regenerate all those worn
puts your brain into a pre-sleep
out cells, giving you a
setting. Now switch off!
better quality of sleep.
HOW MUCH
ENERGY DO
YOU BURN
EVERY DAY?
This is your Basal Metabolic Rate (BMR) and can
be worked out using the following formula:

(ENERGY DOING
NOTHING)

24.2mg: of
l-theanine
in a typical
cup of
brewed
black tea.

90 minutes:
into an
attention
switching
task, the
group who
had taken
50mg of
caffeine had
increased
alertness
and
accuracy.

66

(

6.3

WEIGHT
IN POUNDS

( (

Bean and tomato sauce
bowl of penne pasta

Prawn fried rice

350g salmon steak with
asparagus and ¼ cup couscous

150g chicken breast, mixed
veggies and ¾ cup brown rice

Chicken and bacon 6" subway

12.9

January 2018 BA LA N CE

HEIGHT
IN INCHES

( (

A little after lunch
your energy might
dip, leaving you to
seek a sweet
pick-me-up. Sadly,
this strategy won't
work, but here are
some tips that will...

When the craving
hits, visualise
a rainbow and
pretend you smell
eucalyptus. Research
by the Association
for Psychological
Science found
this strategy
lessened cravings.

Going for a short walk
puts the brakes on
chocolate cravings,
found researchers
at the University of
Exeter. Even pacing
should do it.

Focus on something
bland and repetitive
for two minutes,
as this quelled
food cravings,
found Association
for Psychological
Science researchers.

Take the time to
mentally rehearse
eating an entire Mars
bar. This makes you
less likely to want
to eat it, found
research at Carnegie
Mellon University.

6.8

AGE
IN YEARS

(
59



Table of Contents for the Digital Edition of Balance Jan Issue 2018

Balance Jan Issue 2018 - 1
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